If you’ve been around the fitness world for more than five minutes, you’ve heard it: eat more protein.
And yes—the science supports aiming for around 1 gram of protein per pound of bodyweight to build and maintain muscle, support metabolism, and recover better. But let’s be real… that can feel completely unattainable for a lot of people at the start.
So here’s our approach: instead of aiming for “perfect,” we focus on building a protein floor.
If you’re at 50 grams a day, let’s work toward 75. If you’re hitting 75, let’s move to 100.
That 100-gram mark is a great minimum baseline for most people—regardless of weight.
Why does protein matter?
- It helps build and maintain muscle
- It keeps you fuller, longer (goodbye constant snacking)
- It supports your immune system, hormones, skin, hair, and more
- It improves recovery and body composition
Simple ways to increase your protein:
- Add eggs or Greek yogurt to breakfast
- Include a lean protein (chicken, beef, fish, tofu) at lunch and dinner
- Use a protein shake as a convenient option when you’re busy
- Snack on string cheese, beef jerky, edamame, or cottage cheese
- Spread your intake throughout the day—don’t save it all for dinner
Consistency wins. You don’t need to overhaul everything overnight. Just focus on that next step up—whatever that looks like for you.
Build your protein floor, and your results will follow.